VR in XP12 keeps freezing with Quest 3

I've tried running through steamVR and quest link but it's still extremely temperamental. Is there some special plugin or something that it needs? The loading screen will come up but then when I try to click on anything it briefly comes up and then won't let me click on the next button and starts dropping head tracking and on the one occasion I got a flight to start it was jittering like crazy.